For decades we’ve been told we must consume loads of calcium-rich foods and supplements to grow and maintain strong, healthy bones.

Yet, osteoporosis and low bone density remain prevalent health issues in America.

In fact, studies show over half of adults over the age of 50 are at risk of breaking of a bone¹.

Plus, new research has revealed that taking too much calcium can backfire significantly, resulting in kidney stones² and even hardening of the arteries³.

Which means the old “plenty of calcium = strong healthy bones” nutritional theory isn’t proving out. Something’s missing.

Thanks to new research and pioneering nutrition experts, we’re learning that one of the missing links to better bone health (and more) isn’t more calcium or even magnesium…

…it’s Vitamin K.

Meet the Vitamin K Group

Vitamin K may sound like a singular vitamin, but it’s actually a group of different fat-soluble vitamins.

For the purposes of this article, we’ll focus on the two forms commonly found in foods: Vitamin K1 and Vitamin K2.

Together, these vitamins are responsible for a variety of essential bodily functions, including blood clotting, maintaining blood calcium levels, building and maintaining bone and dentin, cognitive function, and heart health.

It’s important to note, that while they are both part of the same vitamin group, vitamin K2 has been shown to have the most notable health benefits.

The Link Between Modern Nutrition and Vitamin K Insufficiency

While vitamin K deficiency resulting in an inability to clot blood is rare, vitamin K insufficiency—meaning sub-optimal levels of vitamin k—is a common cause of many puzzling health issues.

Why aren’t we getting enough?

The main reason is our modern diet, which doesn’t include many of the vitamin K-rich foods our ancestors enjoyed regularly.

Traditional foods such as meats and organ meats from grass-fed animals provide an excellent source of vitamin K2 (more on this in the next section), and plant-based foods provide ample amounts vitamin K1, of which a portion is converted to vitamin K2 in the gut.

Foods High in Vitamin K1

• Green leafy vegetables, like kale, chard, and lettuces
• Broccoli
• Carrots
• Grapes
• Blueberries
• Turnips

How much Vitamin K1 is actually converted to Vitamin K2 in the gut?

While experts have their opinions on this, the truth is we don’t know for sure.

It likely varies due to a variety of individual factors including diet, the source of K1, wherever or not K1 foods are consumed with fat, genetics, gut health, etc.

Which is why it’s a good idea to consume a variety of foods rich in vitamin K1 and K2.

Foods High in Vitamin K2

Vitamin K2 requires no conversion in the gut, and is found predominately in animal-based foods (please note that factory-farmed animal foods are NOT high in K2, so choose grass-fed/pastured/wild sources), including:

• Organ meats
• Hard cheeses
• Beef, chicken, and pork
• Egg yolks
• Fatty fish, such as wild-caught salmon

Plant-based sources of vitamin K2 include:

• Fermented vegetables, like sauerkraut, kim chi, and real pickles
• Natto, a traditional Japanese dish of fermented soybeans

The Little-Known Health Benefits of Vitamin K

Vitamin K2 Improves Bone Density

One of the most exciting health benefits of vitamin K2 is its ability to help improve bone density and prevent osteoporosis.

It does this by activating osteocalcin, a protein hormone found in bone and dentin, which takes calcium from the blood and binds it to bone.

Without vitamin K2, osteocalcin cannot perform this essential function⁴; which is why you can take all the calcium supplements in the world and still wind up with weak or brittle bones.

Vitamin K2 Improves Heart Health

Want a healthier heart and/or are you worried you may have been taking too much calcium over the years?

Then vitamin K2 will be your new best friend.

Here’s how it helps protect your heart.

As you read above, vitamin K helps the body store calcium in the bones (where it’s meant to be) AND it also helps keep it out of your soft tissues (where it doesn’t belong), like your arteries and brain.

It does this by activating the protective protein known as matrix GLA protein (MGP), which blocks calcium from infiltrating your arteries and other organs.

Not only can vitamin K2 help prevent heart disease, but it can also help improve existing cases of atherosclerosis.

In a landmark study of 244 postmenopausal women over 3 years, vitamin K2 was shown to significantly reduce arterial stiffness in women—even in those with advanced cases of atherosclerosis⁵.

Vitamin K1 and K2 Can Improve Cognitive Function and May Help Prevent Alzheimer’s

New research has revealed that vitamin K1 and K2 play a significant role in cognitive function. This is due to their notable involvement in central nervous system metabolism⁶.

Vitamin K also plays a role in the development of brain cells, has an antiapoptotic and anti-inflammatory effect, and is involved in what’s known as sphingolipids metabolism—this group of lipids participates in the proliferation, differentiation, and survival of brain cells. An altered expression in sphingolipids profile has been connected to neuroinflammation and neurodegeneration⁷.

While the science on this is still young, research has shown that higher dietary intake of vitamin K1 was associated with better cognition and behavior among older adults⁸.

Another study showed that patients diagnosed with early-stage Alzheimer’s consumed significantly less amounts of vitamin K (in either form) than the non-diagnosed control group⁹.

Vitamin K2 Prevents Tooth Decay and Improves Dental Health

If you have sensitive teeth or are prone to cavities, the answer could be as simple as getting more vitamin K2.

Just like vitamin K2 helps direct calcium to your bones by activating osteocalcin, it also helps direct it to your dentin thus strengthening your teeth and even helping reverse decay. Plus, it activates matrix GLA protein (MGP) mentioned above, to help re-mineralize your teeth and bones¹⁰.

How Much Vitamin K (K1 or K2) Do You Need?

I always recommend getting your vitamins from foods whenever possible, which means eating liberally of the K1 and K2 food sources listed above.

However, supplementation can be helpful if you have an existing health issue you wish to tackle or your digestion is compromised.  Vitamin K works well in conjunction with Vitamin D and magnesium, so keep that in mind when considering a supplement. Also look for the Vitamin K2-7 form.  Vitamin K supplementation is contraindicated for some people, such as those who are on blood-thinning medications. Consult your healthcare provider to see if Vitamin K2 supplementation is indicated for you.

Article Update, June 2019: Glyphosate Contamination in Still Affecting Foods Marketed to Children

Since the original writing of this article in 2017, news broke on potentially unsafe levels of glyphosate (the cancer-causing ingredient in Round-Up Weed Killer) in foods marketed to children, such as oat-based cereals and baby food.

Given the recent lawsuits won by cancer victims against glyphosate manufacturer, Monsanto, you would think these food companies would have taken swift action to remove this poisonous substance from their products.

But, according to a recent report from the Environmental Working Group (EWG), they have taken no such action.

In a new round of tests, EWG found that popular cereals from companies like General Mills still contain glyphosate, with only 4 brands containing “what EWG scientists consider protective for children’s health with a sufficient margin of safety”.

To learn which cereals you should be avoiding and to make your voice heard, check out this report from EWG.

Please consider organic products to avoid or minimize your exposure to glyphosate.

And read on to learn about why many experts believe that many cases of wheat and gluten intolerance/sensitivity may actually be a glyphosate issue.

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Have you been told, or suspect, you may have a gluten sensitivity?

The gluten-free diet, once reserved for those with celiac or the very progressively health-conscious to soothe digestive complaints, has become a wildly popular attempt to lose weight, increase energy, and help heal a variety of chronic diseases.

The reason is: gluten can contribute to inflammation, which leads to gut health issues and opens the door for chronic and autoimmune disease.

However, the idea that everyone should abstain from all gluten is controversial.

After all, there are many nourishing foods, such as barley, oats, and einkorn, that contain gluten.

Plus, humankind has consumed and thrived on glutenous foods since Biblical times: “give us this day our daily bread”…why all the fuss about gluten today?

There are many theories and opinions on why an estimated 5% of the population has become full-blown gluten intolerant, and why millions more suffer from gluten sensitivity.

But, for those without full-blown celiac disease, I always question whether gluten is the real culprit…or could it be wheat?

In today’s post, I will share with you the research on why I sense the majority of people without Celiac disease are actually suffering from a wheat intolerance due to the insidious pesticide (banned in 5 countries and counting): glyphosate.

Plus, we’ll cover exactly which type wheat I recommend everyone avoid to prevent chronic disease (and why) and what types of wheat you can eat instead.

How Glyphosate Has Made Wheat Toxic to Humans

Up until recently, I had been scratching my head trying to figure out why more and more patients could no longer tolerate whole grain bread.

A few years ago, patients without gluten sensitivities could typically switch from eating white flour products to whole wheat and see marked improvements in their health…but this is simply not the case anymore.

Based on feedback from countless patients who had traveled abroad and indulged in breads, pastas, and pastries without the digestive issues they experience here, I knew it couldn’t be a gluten issue. So, what the heck was going on?

Like many of my integrative doctor and nutritionist colleagues, I have suspected big agriculture may have been genetically-modifying wheat crops here in the United States.

But, after reading everything I could get my hands on about GMOs, I found that was (thankfully) not the case…or not exactly the case.

What my research did reveal was the real, little-known reason so many of us are allergic or sensitive to North American wheat: glyphosate pesticides…and lots of it.

The Glyphosate Wheat Harvest

As it turns out, it is standard practice for conventional wheat farmers to routinely desiccate their crops with huge amounts of glyphosate pesticides right before harvest (eeeek!).

The rationale for this practice is the glyphosate helps quickly ripen and dry out the wheat which makes it easier to harvest, increasing profits and reducing labor costs for farmers.

The obvious problem with this practice for consumers is glyphosate pesticides have been officially banned in 5 countries due to their negative health effects. In my own state of California, a judge recently ruled the state could apply a cancer-warning label to glyphosate products.

And thanks to research conducted by Dr. Stephanie Seneff, a senior research scientist at the Massachusetts Institute of Technology (MIT), we now know glyphosate pesticides play a huge role in gluten and wheat intolerance (among other health issues)¹.

Which explains why so many people can enjoy wheat overseas in some countries where it is not used, but not here in American where glyphosate is approved for free use on crops.

Let’s take a look at how glyphosate contributes to wheat and gluten sensitivities.

How Glyphosate Pesticides Cause (or exacerbate) Gluten and Wheat Sensitivities

Without getting overly technical, here’s how the glyphosate-wheat-gluten-gut-health-allergy chain works.

According to Dr. Seneff’s research as published in the Interdisciplinary Toxicology journal²:

“Glyphosate, patented as an antimicrobial, has been shown to disrupt gut bacteria in animals, preferentially killing beneficial forms and causing an overgrowth of pathogens.”

That means glyphosates wipe out your beneficial gut bacteria, kind of like antibiotics except they specifically target the good bacteria.

As we’ve discussed in previous posts, a well-diversified gut microbiome is essential to strong immunity, digestion, and your body’s ability to keep inflammation in check.

If that gut bacteria is regularly targeted by things like glyphosates, antibiotics, NSAID drugs, etc., it leaves you vulnerable to conditions like leaky gut syndrome, which can easily progress to food sensitivities and even full-blown autoimmune conditions, if left unchecked.

So eating foods like wheat, which are dowsed with glyphosate pesticides and likely not cleaned very well before being milled into flour, is a surefire way to start degrading your gut health and open the doors to food sensitivities.

But that’s not all.

Dr. Seneff’s team also found glyphosates negatively affect our bodies in two other significant ways:

1. By chelating out essential minerals like iron and cobalt,
2. and interfering with cytochrome P450 (CYP) enzymes.

The implications of mineral deficiencies include digestion issues, among other things, and by inhibiting the cytochrome P450 enzymes, glyphosates essentially interfere with your body’s ability to detoxify³. This means every other toxin you consume or are exposed to becomes that much harder for your body to get rid of.

And what does toxicity lead to in the human body over time? Inflammation, disease, and food intolerance.

As you can see, the amount of antimicrobial glyphosate in wheat products is a big deal when it comes to digestive health and your gut microbiome.

And, in Traditional Chinese Medicine and other disciplines, your digestive health is seen as a reflection of your overall well-being.

I often wonder, based on this convincing research: how many people would have been spared a full-blown gluten-allergy or Celiac diagnosis, had they known to stop eating North American wheat products early on?

Thankfully, unless you have full-blown celiac or need to refrain from gluten per doctor recommendations, there are specific wheat products you can enjoy without exposing yourself to the detriments of glyphosates.

Healthier Glyphosate-Free Wheat Alternatives for Non-Celiac Individuals and Families

First off, you can try eating organic whole wheat and see how you fare, but it’s not my first recommendation.

My concern with organic wheat in this country is it is still a highly-hybridized product with a lot more gluten and starch than it had several hundred years ago.

So, while you won’t get the negative effects of glyphosate by eating organic wheat, there are healthier, more nutritious choices available such as:

• Einkorn—if you haven’t tried Einkorn flour yet, you’re in for a treat. This is the oldest, unhybridized wheat in the world, and was recently re-discovered in Italy and brought to the United States. It’s much lower in gluten than traditional wheat, super-nutritious, and can even be enjoyed by those with certain autoimmune conditions when prepared as a sourdough (but check with your practitioner). It is considered the “purest” form of ancient wheat.
• Spelt—spelt has been around for centuries and, though not typically unhybridized, it does have shorter chains of gluten, is rich in nutrients, and easier to digest than conventional wheat. It’s also typically a bit more affordable than Einkorn, and easy to cook and bake with.
• Kamut—kamut is a lot like spelt, rich in minerals, easier to digest, and easy to bake with.

There are other gluten-containing and non-gluten-containing flours you can try like red wheat, amaranth, millet flour, coconut flour, gluten-free flours, and teff, but the above are my top 3 favorites in terms of flavor, nutrition, and ease of use.

You can find these flours and their products in natural food stores or online.

In closing, I would encourage you to check out Dr. Seneff’s research on glyphosates (which you can read about in this link or Google her as she has some good YouTube footage), as she is one of the most progressive researchers and champions when it comes to exposing the health detriments of these toxic pesticides.

I hope this post has shed some light on the cause behind the rapid rise in gluten and wheat sensitivities in our culture, and given you some food-for-thought when it comes to choosing the best types of wheat products to prevent disease and support good health.

Who knows…perhaps after reading this post and consulting with your practitioner you can once again enjoy a slice of nourishing daily bread (einkorn, spelt, or kamut respectively).

In health,

-Dr. Patricia

You’ve heard it so many times. Drink more water and you will be healthier.

And you want to. In fact, you have every intention of doing so.

You may have purchased a variety of beautiful water bottles to complement your sincere hydration goals. You may have invested in a state-of-the-art water filtration system and/or tried many brands of water, hoping to be inspired to develop the habit of hydrating with ease on a daily basis.

But how many of us manage to stick to our drink-more-water-mantras for the long-term?

It’s a challenge I hear about from my patients every day, which inspired me to start writing down all the various recommendations I have given to patients throughout the years on how to drink more water.

Today’s post, 10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful), includes delicious, easy, and healthy ways to end your internal water challenges for good and start reaping the health and beauty benefits of optimal hydration.

What science says about how much water you should drink may surprise you

When it comes to water and the human body, scientists agree on the following:

• The human body is made up of 80-85% water.
• A human being can survive only 3 days without water.
• Like air and food, we literally can’t live without it.

But, the question of how much water a person should drink daily is still very much unproven.

You’ve heard the recommendations, 8 glasses per day, drink half your weight in ounces, drink until your urine is clear…

I wish I could show you the science behind these recommendations, but guess what? I can’t!

No study or scientist has proven the optimal amount of water for human beings to consume daily.

We all live in different climates, have different body compositions, eat different diets with varying amounts of salt, diuretics, alcohol, and water-containing foods; we all exercise different amounts and perspire at different rates, and medications and illness also play a role in our hydration levels.

Given the individuality of humans and our environments, it’s no wonder science has not been able to come to a conclusion.

If you need a solid number to go on, I’d suggest talking with your practitioner OR experimenting with different amounts of water and listening to your body.

Word to the wise-water enthusiast: as you begin to drink more water, you will have to use the bathroom more often. This will even out as your body adjusts to your new water intake. But until then, plan accordingly.

Proven ways water can help you stay healthier

Despite the fact science can’t tell us how much to drink, it has proven the following health benefits of drinking more water.

• Drinking more water supports healthy weight and weight-loss—studies have proven that adequate water helps your stomach feel full and satisfied so you eat less ¹.

Test it out for yourself the next time you get the munchies: drink a glass of water before chowing down and wait 10 or 15 minutes to see if it satiates your hunger.

Along this same theme, another study reported by ABC news², proved that people who consume a brothy soup before a meal eat 20% less than those who do not.

The principle is the same, take liquid first and you’ll eat a smaller meal.

• Water keeps your bowels functioning optimally—the colon relies on water to help it move efficiently and comfortably. When not enough fluid is present, constipation and hard, dry, painful stools result.

This is why many fiber supplements, such as psyllium, should be taken with water. The two work hand-in-hand to sweep and flush out waste.

• Water helps improve brain and cognitive function—studies have shown that just a 2% rate of dehydration can lead to cognitive impairments including reduced memory and attention³.
• Maintains normal fluid balance—which improves circulation, digestion, absorption, creation of saliva, nutrient transport, muscle health, and body temperature.
• Boosts your body’s detoxification by supporting healthy kidneys—the kidneys are key organs of elimination, but cannot function properly without enough water.

In Traditional Chinese Medicine the kidneys are associated with the Water element; and have a direct relationship to the health of the bones, organs of fertility, hair, and ears.

• Water helps maintain normal blood pressure and promotes alertness—the relationship between hypertension and chronic dehydration has been long-known. But researchers at Vanderbilt University found that plain old water increases the activity of the sympathetic nervous system which helps promote alertness and greater focus⁴.

So, water is important! Now onto the 10 delicious ways to get more of it…

1. Bored with plain water? Just add fruit.

This is an old trick spas used to encourage patrons to hydrate after massages.

You can buy fruit-infused water, OR just add a few slices of fresh, organic fruit, vegetables, or herbs to room temperature water.

The natural flavors infuse within minutes, and you can enjoy a spa-like experience anywhere you go.

Once you find your favorite combo the stuff is deliciously addictive.

Need some inspiration? Here are some ideas to try:

• Strawberry, orange, and lime
• Lemon and a sprig of fresh rosemary
• Peaches with plums or raspberries
• Cucumber, orange, and mint
• Peeled grapefruit (the rind is too bitter), or orange (peel on) with fresh basil
• Raspberry with lemon or lime
• Watermelon, cucumber and mint
• If you can find chocolate mint at your farmer’s market, it is lovely paired with raspberries or orange.

2. Craving something sweet? Try this nearly zero-calorie, no-sugar-added, naturally-sweetened lemonade.

This is one my favorite ways to drink more water and it take no time to make.

Homemade Stevia Lemonade or Limeade

Yield: 1 Quart

Ingredients:

Juice of 4-6 lemons or limes (depending on size and your desired tartness)

3-6 packets (to taste) pure Stevia or Stevia with inulin such a SweetLeaf® (the stevia dissolves perfectly in room temperature water)

4 cups purified water

Procedure:

Mix, shake, and enjoy.

3. Can’t remember to drink enough? There’s an app for that.

Try Waterlogged for iPhone, Water Your Body for Android, or set alarms on your phone or computer.

4. Start your day off hydrated.

Many patients report how they “know they should drink more water.” There is something in them that knows intuitively, yet they also report how they feel the day escapes them and they often realize later how little water they drank. That was also the case for me many years ago. I realized that by developing the habit of drinking a 12 oz glass of water (I squeeze half a lemon that I pick from my own lemon tree) first thing every morning, my awareness of hydration continues throughout the day. That tip seems to the the single most useful that I’ve shared with thousands of patients for almost three decades in terms of “converting” the forgetful to the hydrated.

Color your world of hydration with other foods and fluids that count toward your water intake, such as:

5. Pure coconut water

Known as nature’s sport’s drink, coconut water has been sustaining people for centuries. There are many brands out there, my favorite for both purity and taste is Harmless Harvest Raw Coconut Water.

6. Water with a splash of juice

For many years, consumers had been led to believe that 100% fruit juice was a healthy beverage. Experts now agree this is not the case. However, if you’re used to drinking juice it can be hard to give up that flavor for plain old water.

To ease the transition, try diluting your juice. Start with half water, half juice, and slowly reduce the amount of juice. This gives your water some flavor without all the added sugar.

7. Broths

Why are steamy hot broths consumed at breakfast, lunch, and dinner in some of the world’s most sweltering countries?

In addition to being incredibly nourishing, they are also mostly water. Plus, as the theory goes, when you take hot liquids they makes you perspire, which ultimately cools you off.

8. Enjoy and Explore the Amazing Variety of Teas

A warm cup of energizing herbal or green tea counts toward your daily water intake, and can have a positive effect on your overall health.

For a natural pick-me-up, try Tulsi; for a fruity flavor that pairs well with citrus, hibiscus hits the spot, if you like a more smokey, woodsy tea, Yerba Mate blends or nettles are the way to go; if you prefer black tea, red raspberry leaf has a similar tannic flavor and is a wonderful tonic for women.

9. Coffee substitutes

A cup or two of coffee is fine for most people and has proven health benefits⁵.

But, if you end up drinking glass after glass of iced coffee and blended coffee drinks to keep cool, all that stimulating caffeine and sugar can negatively impact your health.

Chicory, roasted dandelion blends, or Teeccino® all offer delicious, nutritious coffee flavor without the caffeine jitters.

10. The low-sugar “Arnold Palmer”

Mix half of your stevia-sweetened lemonade with half iced red raspberry leaf or green tea, for a refreshing, hydrating pick-me-up.

In addition to these delicious ways to get more water, technology can be a big help here. Try setting reminders on your phone and other devices, or use a fitness tracker like FitBit® or Jawbone® to help you remember to sip water throughout the day.

When it comes to how to get enough water, creativity, consistency, and reminders are key. I hope these 10 tips have inspired you to start reaping the benefits of optimal hydration for health, beauty, and beyond.

-Dr. Patricia

References: